Why would women want to increase their testosterone?
There are many potential reasons why women might want to boost their testosterone levels. Some women may feel that their levels are naturally low and that this is causing them problems such as low energy levels, decreased sex drive, or other issues.
Others may be taking medication that is lowering their testosterone levels, or they may be going through menopause and experiencing a decrease in testosterone levels as a result. Boosting testosterone levels may also help improve muscle mass and bone density, and it can also increase libido.
There are many ways women can naturally increase testosterone levels. Some simple lifestyle changes can make a big difference. In this article, we'll outline some of those changes.
1. Get more exercise.
Exercise is one of the most effective ways to naturally boost testosterone levels. One study found that 12 weeks of aerobic exercise led to a significant increase in testosterone. Another showed that just eight weeks of resistance training increased women’s testosterone levels by nearly 50%.
When you exercise, your body releases endorphins, which increase testosterone production. Exercise also helps build muscle mass, which can similarly lead to increased testosterone levels.
2. Get enough sleep.
A study in the Journal of Clinical Endocrinology & Metabolism found that men who slept for only four hours a night had lower testosterone levels than those who slept for seven or eight hours.
It’s not entirely clear how sleep deprivation lowers testosterone levels, but it may be because when you don’t get enough sleep, your body produces more of the stress hormone cortisol, which inhibits the production of testosterone, and doesn’t have time to repair itself properly.
3. Reduce stress.
A lack of sleep is not the only thing that produces extra cortisol. Any increased stress in your life will lead to increased production of cortisol and in turn decrease the amount of testosterone your body produces. Therefore, reducing stress can help increase testosterone.
This is confirmed by a study published in the journal Psychoneuroendocrinology, which found that women who underwent a stress management program had significantly higher testosterone levels than those who did not participate in the program.
4. Eat more zinc.
Evidence suggests that Zinc has a direct impact on the production of testosterone. In one study, men who took a supplement containing zinc experienced an increase in testosterone levels.
However, this was a small study performed on men, and more research is needed to confirm the effects zinc has on testosterone levels. Oysters, beef, and pumpkin seeds are all good sources of zinc.
5. Take supplements.
If eating foods high in zinc does not work for you, you can take supplements that contain zinc. There is also some evidence that supplements containing the plants Tribulus terrestris or fenugreek can help increase testosterone levels. One study found that men who included Tribulus terrestris in their diet for eight weeks had increased levels of testosterone and improved sexual function.
Another study found that fenugreek supplementation also led to an increase in testosterone levels in healthy young men. However, more research is needed to confirm these effects. In addition to increasing testerone levels, these supplements may lead to increased muscle mass, enhanced strength and stamina, improved libido and sexual function, and reduced body fat.
In conclusion, there are a few things that you can do to naturally boost your testosterone levels. These include exercising regularly, getting enough sleep, reducing stress, and adding certain supplements, like zinc, to your diet.